I am definitely behind the pace to reach 165 lbs in 56 days, but I am still going to give it my best effort. I am sorta shocked by gaining muscle mass. As I said in the video, I wanted to limit the loss as much as I could by doing what I could to naturally increase HGH, Testosterone, and Ketone levels endogenously. As well as exogenous ketone supplementation. Apparently its working 🙂
it’s cooling off a little in Cincinnati, so this weekend will be great for one of my fall favorites! Who else is going to try this one?
Chicken Chili Servings: 6
Ingredients
1 lb chicken breast (boneless/skinless)
1 lb chicken thighs (boneless/skinless)
2 tsp garlic powder 2 tsp salt 1 tsp pepper
2 tsp cumin 2 tsp chili powder 2 tsp cayenne pepper 1⁄2 cup onion, chopped (Optional) 2 can (4 oz) of diced green chilis, drained 32 oz of chicken broth 12 oz cream cheese 1⁄2 cup heavy cream Optional Toppings: grated cheese, avocado, sour cream, or over easy eggs.
Directions:
Place chicken in crockpot.
Mix all seasonings together in a small bowl and sprinkle over the chicken.
Add onion and diced chilis on top of the chicken.
Pour chicken broth into the crockpot and cook on low for 6-8 hours.
Pull chicken out and pull apart with forks.
Return shredded chicken to the crockpot and add cream cheese and heavy cream and stir to combine.
Continue to cook on low for 15 minutes or so until the cheese and cream are melted and wellcombined.
So far I am pretty happy with my results! I definitely have found a few habits that I am changing my responses to that are helping. It was crazy how every time I went into the kitchen the pantry would open even if it wasn’t my intention to get something from it. Going to grab a glass for water the pantry would open. Putting dishes in the dishwasher, pantry would open. Luckily 19 days in, the pantry isn’t opening as often as it was on day 1.
So what am I Eating / Drinking? I am mainly eating home cooked meals that have simple ingredients, most of which you can find in the recipe section. I am occasionally eating fruit in its original whole form. I have eaten out 2 times so far, wings with Family and Friends.
I have been drinking water, coffee, fat coffee, ketones (last 5 days and will continue), unsweetened tea and a few La Croix naturally flavored bubbly waters. I have had 2 adult beverages at the Golf Outing, but no others during this
More importantly, when am I eating? I am intermittent fasting. Most days I have eaten 2 meals with a NO SNACKING goal… I may have missed the mark on that one a few days so far, but I am getting to the point I am not craving snacks again. I have eaten 1 meal and no snacks 4 times so far. I plan on upping that number as the challenge goes on. I have completed one ketone supported fast for 60 hours so far. Surprisingly, the 60 hour fast wasn’t hard. I have done them before and had a hard time completing them. This one wasn’t easy, but I was able to workout and run the same if I had been eating. I am going to make a post solely about fasting soon.
Exercising? I am sticking to my plan of 20 to 40 minutes of Strength/HIIT training 3 days a week and 4 days of Low Heart rate work. My resting heart rate is staying in the low to mid 40’s with this plan and will continue to adjust based on rHR.
Results so far? So far, so good. While weight loss has been a little slow and then fast and then slow again, it should be. I am currently on tract to meet the crazy goal.
If you are trying to get more organ meat in your diet, but haven’t acquired the taste for it. This great tasting recipe is for you! Something in the ingredients (maybe the cinnamon?) hides the liver taste almost completely. Even my kids loved them!
1 lb Ground Beef
1/4 lb Beef Liver finely chopped
2 tsp Smoked Paprika
1 tsp Garlic Powder
1/2 tsp ground cinnamon
1 tsp Black Pepper
1/2 tsp Salt
Optional: 1/2 cup Diced Onions
1/2 cup of RAO’s marinara (or your favorite low sugar/carb sauce)
Process
Preheat the oven to bake at 350.
In a medium sized mixing bowl, combine ground beef and beef liver.
Season with smoked paprika, garlic powder, cinnamon, black pepper, and salt. Continue to mix with hands until meat is equally seasoned.
Mix in the diced onion.
Form meat mixture into balls, slightly larger than an ounce.
Place in a baking dish and bake meat balls for 25 minutes.
Against my own advice, I have been stepping on the scale A LOT lately. On September 5th, it read 204.4 pounds and my body fat percentage was 25%. Not going to lie, I was disappointed in myself. I had let some old habits fall back in and processed foods had become a staple again. I was snacking multiple times a day and I hadn’t let my body fast for more than 20 hours in years.
That was the “Bad” news. The good news is I didn’t feel hopeless like I did when I weighed over 265 pounds and 40% body fat. Back then I thought that the only way to lose weight was to diet, work out multiple times a day no matter how sore you felt, and feel hungry and tired constantly. Today I know that the changes I make will lead to more energy, better sleep and mood, and help me get back to the better version of me.
39 pounds in 56 days??? Some have asked my why so much and so fast. The reason is I haven’t set an audacious goal like this in years and there are a few reasons its going to be awesome for me. 39 pounds would put me at 100 total pounds lost since I started focusing on getting into ketosis. I want to run a “fast” marathon. Over the last 7 years, my average weight has been 185 pounds. While I feel good if not great at that weight, it still gets a little tough to run a marathon. While a marathon should be tough, I don’t think it has to be. Taking an additional 20 pounds off should only help. Plus I want to feel light on my feet again. 56 days is 8 weeks. While I plan on keeping the weight off until I get that fast marathon completed, I want to show myself and others that rapid change is possible if you commit to the activity to make it happen. 8 weeks goes by in a blink when you look back. I am sure there are going to be days that seem like they suck. But I / we have been through worse.
How am I going to do it? I prepped for 2 weeks before I stepped on the scale. I already started to eliminate snacking and shifting back to eating more Whole Foods. I actually stopped drinking ketones most days for almost 2 weeks at the start of this challenge. I know how much of a positive impact they have over the last 7 years, but I wanted the first few weeks to be all me and then reintroduce them to see how they help now. My main goals are to:
Eliminate Snacking
Hydrate
Meal prep focusing on high healthy fat and moderate protein.
Intermittent fasting. 20 to 26 hours most days. 36 to 48 once a week with 2 being over 48 over 8 weeks.
More than 7 hours each night of sleep.
Alternate days of Strength/HIIT and Low heart rate cardio. At least 20 minutes each day. Long run days should not take longer than 90 minutes. 45 to 70 minutes once a week is the target.
Only Drink Water, Coffee, Tea, bone broth, or ketones. Adding a little butter, heavy cream, or MCT oil is ok when needed.
NO ALCOHOL Some could get by with a beer or wine with dinner and not have too much of an impact. Alcohol wrecks me and my sleep.
Accountability. I am going to post my progress in a group. At least weekly weigh in results. If you’d like to join, you can find us here: https://www.facebook.com/groups/2keyschallenge
Is there a goal that you want to pursue or are currently going for? Let me know in the comments! Fingers crossed I can update the title to “How I Lost 39 Pounds in 56 Days”, wish me luck!
As of Sept 21st, I am slightly behind my goal in progress, but the last few days it’s been coming off a little more than a pound a day. So there is a good chance of it!
There is SO much science that could go into this answer and we could go on for days about how this “works”. Honestly though, take a look at the video and see why you should or shouldn’t give Keto NAT or Keto UP a try!
ketosis4fatloss.com 